Friday, October 5, 2012

Halloween Nutrition Tips- Simple "tricks" to avoid overeating the "treats"!

This is a re-post of one of my very popular seasonal blogs.  
Tis the season.....

Halloween is the official beginning of the holiday season. For those who are watching their weight or trying to follow a diet plan, this can be a VERY difficult time of year.

Here are a few tips or "tricks" to help you avoid overeating those Halloween "treats".
  1. Start at the store. Avoid buying the Halloween candy you love. For me, it is Kit Kat or Reese's PB cups, so I buy other types of candy to hand out at the door. After the big night is over, I won't have a bunch of leftover candy that I know I will eat.
  2. Out of sight, out of mind. Avoid setting the big bowl of Halloween loot on the kitchen counter where you can easily walk by and eat several pieces without even realizing it. Put the candy in the pantry or cupboard, and instead put sliced fruit or veggies on the counter.
  3. Help friends and coworkers too. Avoid bringing all your extra candy to your workplace. I am a big advocate of workplace wellness. They too are probably watching their weight or trying to be healthy, so no need to sabotage their efforts. If you really want to get rid of the candy, just throw it out. Yes, it may be wasteful, but it's better than you and your coworkers being "Waist-FULL". 
  4. Be real. Allow yourself some treats, but do so in moderation! Make a deal with yourself about how many treats you will allow yourself each day and account for those calories in your daily calorie plan or workout schedule. 
  5. If you do go overboard on Halloween treats, DO NOT beat yourself up about it! Avoid the negative thoughts about yourself. It doesn't mean that you are "weak" or "worthless".  Avoid the all-or-nothing talk, like "I should just start my diet over again after the New Year."  Try to stay on track. Just own it, move on, and stay focused one day at a time. The holidays can be a challenging 3-month period for weight loss, so weight maintenance may be a more realistic goal.
  6. Use physical activity to help you through the Halloween munchies. Below are samples of some common Halloween candies and their calorie contents. As a guideline:  To "burn off" an additional 200 calories of Halloween treats you need to: walk 40 minutes, run 20 minutes, bicycle 25 minutes, or swim 25 minutes (based on a 150 lb. person). Walking the kids around the neighborhood on Halloween night is a great start!
Candy Corn, 20 pieces = 130 calories
Little Fun Size Bars of Nestle’s Crunch, Snicker's, Milky Way, Kit Kat, Hershey's chocolate, Reese's PB Cup, Butterfinger, Twix, Almond Joy, or similar = 70-100 calories each
Peanut M&M’s – 2 Fun Size Packs = 180 calories
M&M’s – 2 Fun Size Packs = 140 calories
York Peppermint Pattie – 1 pattie = 70 calories
Milk Duds – 1 treat size box = 40 calories
SweetTarts – 1 treat size pack = 50 calories
1 Tootsie Pop – 1 pop = 60 calories
1 Tootsie Roll – 1 small roll = 13 calories
Twizzlers – 1 treat size pack= 45 calories

Happy Holidays 
and don't forget to "Fuel Excellence!"

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